List 5 or more achievements throughout your career?
1997 – WPF Mr. Universe 3rd Middle Weight
1999 – WPF Mr. Universe 6th Middle Weight
2000 – NABBA Mr. Universe 7th Short Class
2002 – WPF SA Champs 1st Middle Weight & Overall Champion
2003 – WPF SA Champs 1st Light Heavy Weight & Overall Champion
2003 – WPF Mr. Universe 8th Light Heavy Weight
2007 – WPF Mr. Universe 1st Middle Weight
2009 – IFBB SA Champs 1st Light Middle Weight
2009 – IFBB Worlds 3rd Light Middle Weight

Tell us a little about yourself?
I was born on 4th June 1971 in a little town called De Aar.
Matriculated in 1988 from Upington High School.
Moved to Kimberley in 1989 where I worked for Telkom in the mechanical department for 9 years before I took a transfer to Bloemfontein in 1997. I resigned from Telkom in 1998 to open my first supplement store called X-Treme Body’s.
Married to Elna for 20 beautiful years.
I have two daughters, Leandé and Zanli. Leandé is currently busy with 3rd year, as a somatology student and Zanli is a grade 10 student at Jim Fouché High School in Bloemfontein.
I have two Yorkshire Terriers, Chelsy and Dexter who are like kids to us. They even go with us on holiday.
When I’m not working or training I like to spend my time doing at little as possible – just some peaceful time with the family. Over weekends we like to try out the menus at different restaurants. Did I mention that I like food?
I like to watch rugby on TV and I am a great Cheetahs supporter.
I would say that I am blessed with good people skills and like to interact with them through my work and bodybuilding.
I would like to be remembered as not only a successful bodybuilder, but also as a “nice guy”.
My short-term goal is to earn a pro-card, which would allow me to compete in the 202lbs pro-division.
My long-term goal is to stay injury free and healthy, to be the best husband and farther I can and to be a role model to many!

What is your favourite body part to train?
Chest and quads

Least favourite body part to train?
Shoulders

What does your training split look like?
Monday – Calves, chest and traps
Tuesday – Quads and light hamstrings
Wednesday – Biceps, triceps and abs    
Thursday – Hamstrings (heavy) and calves
Friday – Front and lateral deltoids, as well as abs
Saturday – Back and rear deltoids

List 5 hints and tips on basic training principles?

1. Always use proper form – never sacrifice form for weight.
2. Focus on your weak points by training that muscle first in your routine.
3. Visualisation will improve mind-muscle connection – concentrate and stay focused during workouts.
4. Intensity is not only measured by the amount of weight used.

1. Overloading without ego (good form)
2. Increased exercise volume (Number of sets / reps / exercises)
3. Reduce rest periods
4. Train to failure - ALWAYS

List 5 hints and tips on nutritional principles?

1. By eating 6-8 high protein, balanced meals (a mixture of fat, carbs and protein) per day.
2. Try to get 2.5 – 3g protein per kg bodyweight per day.
3. Try to eat a variety of protein e.g. red meat, poultry and fish to provide all the amino acids that the body needs for regeneration of tissue.
4. Fat is not the enemy and fat will not, as many believe, make you fat. Healthy (unsaturated) fats are just as important for muscle growth, recovery and energy as proteins and carbs.
5. Pre- and post-workout meals are very important to preserve and help muscles recover.

What are your favourite supplements to use?
SPS IsoPro (Whey Protein Isolate)
SPS Vitargo Trigger – pre-workout
SSN Cytomaize – during training
SPS Vitargo Aftershock – post training
SSN BCAA

What are your favourite healthiest meals to eat?
Grilled T-bone steak and mashed potatoes, with green salad.
Oatmeal and egg white pancakes with cinnamon and honey.

What are your favourite cheat meals to eat?
KFC burgers
Spicy chicken livers
Primi Piatti Pizza
Ice cream

List of things you like to do when you are not training?
SLEEP!!!
Occasional “braai” with friends.
Occasional weekend camping and fishing with friends.
Quality time with my family and my two children.

Your favourite movie or movies?
Armageddon
Fireproof (it really moved me!!)

Your favourite magazine or magazines to read?
Muscle Evolution   
Flex

List some factors and people that inspired you during your time in this industry?
The fact that I could not achieve a lot at school level because of my lack of size and/or height inspired me to take up bodybuilding.
Shawn Ray and Flex Wheeler for their perfect symmetry!
Lee Priest – the muscle mass that he carries around for his height is unreal!
Recognition from family and friends, and exposure as a bodybuilding champion was and still are key factors.

What is your favourite quote or philosophy you like to live by?
God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference!

What is your famous last words to say to anyone, on or off stage?
You are just as good as your last appearance – always be 100% prepared.
Winning isn’t everything, but wanting to win is!